CrossFit – Mon, Jan 8

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are now hitting up Day 1 of the new “Chimera Cycle”. With that we are starting things off by getting right into the base strength work with our Back Squat and hitting a quick fun triplet of Burpee Pull-Ups, Wall Balls, and Double Unders. The focus today is more geared towards the strength effort on the Back Squat while still working into some specific targeted conditioning work that will have us practicing efficiency on the Burpee Pull-Ups, going for big unbroken sets of Wall Balls, and building into practicing efficiency on Double Unders. For strength management purposes the Back Squats are built around 3 waves of 5-3-1 building in loads. We have placed each wave on its own 6:00 minute clock to give the athlete freedom on how much to rest between the sets within reason. By the time the athletes get to the third wave they should be resting a little longer and using the entire 6:00 minute window to complete the 5-3-1. Transitioning from the Back Squat to the triplet should not require a substantial amount of time as our plan would be to clean-up weights and barbells and then make the move to get our jump ropes and medicine balls. Touch on some of the finer points and coaching details for each of the three movements and then let it rip!

Warm-up (No Measure)

2 Rounds

1:00 Ski

5/5 World’s Greatest Stretch

10 Medball Cleans

3-5 + 1 Pogo Jump to Vertical Jump

10 Scapular Pull-Ups

Back Squat (1 Set Every 2:00

Wave 1: 75-77-80%
Wave 2: 77-80-82%
Wave 3: 80-82-85%)

Metcon (Time)


3 Rounds for Time

12 Burpee Pull-Ups

24 Wall Balls 20/14

48 Double Unders


3 Rounds for Time

12 Ring Muscle-Ups

24 Alternating Pistols

48 Crossover Singles

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Reverse Nordic Curls

10/10 Poliquin Step-Up

30m (100ft) Reverse Sled Drag